How to Interpret Your Sleep Assessment for Better Sleep

Turn Your Data into Deeper, More Restorative Sleep

Struggling to fall asleep, waking up tired, or craving more energy? Your Sleep Assessment reveals the key hormones that drive your sleep-wake cycle so you can target the root causes of poor rest. In this guide, we'll walk you through each section of your report, show you what the numbers mean, and explain how to use this insight to sleep better and feel more refreshed.

Understanding Your Functional Imbalance Score

Your report starts with a Functional Imbalance Score (1-10) that summarizes your overall hormone balance for sleep.

• 1-4 (Green): Minimal support needed
• 5-7 (Yellow): Moderate support suggested
• 8-10 (Red): High support recommended

Under the score, each marker (melatonin, evening cortisol, morning cortisol and progesterone) is flagged:

• 🟢 Green dot = within healthy range
• ▲ Yellow triangle = borderline
• 🔺 Red triangle = high (🔺) or low (🔻)

Next to your score, you'll see a standard list of therapeutic suggestions to discuss with your provider. Think of it as a starting point for improving sleep health.

Melatonin: Your Sleep Hormone

Melatonin signals your body that it's time to sleep. Your report shows two measurements:

• 2:30-3:30 AM: Peak melatonin
• 7-9 AM: Morning melatonin drop

Green = optimal peak/timing. Yellow or red highlights when levels are too low (trouble falling asleep) or too high (daytime sleepiness). Use the commentary to explore possible causes like light exposure, medications, or nutrition.

Cortisol: Your Stress Rhythm

Cortisol helps you wake up and stay alert, then should taper off by bedtime. Your graph plots:

• 10 PM-12 AM: Nighttime cortisol low point
• 7-9 AM: Morning cortisol peak

A smooth curve - low at night, high in the morning - is ideal.1 Borderline or high nighttime cortisol can make it hard to fall asleep; low morning cortisol can leave you dragging. Check your collection times and compare your pattern to the reference curve to see where adjustments are needed.

Progesterone: The Calming Hormone

Progesterone has natural calming effects. Your report shows a single morning measurement. Compare your result against the mentrual phase at the time of collection or sex-specific range in the "Reference Range" box.

• Follicular phase is typically day 1-14 of your period and luteal phase is day 15-28. If periods are irregular or you don't know what day you were in your cycle, use your best guess.
• Choose the menopausal range if you are a female who has stopped having periods for a year.
• All males can use the male reference range.

Females will see an additional chart that shows life span from left to right and how progesterone tends to decline with age. The vertical axis shows the healthy range and the horizontal axis shows age.

Low progesterone can make sleep fitful while high levels might cause daytime drowsiness. Use the chart to see how your result compares by age and cycle phase.

Putting It All Together: Action Steps

Your Sleep Assessment is a roadmap and provides some information on why your hormones (melatonin, cortisol or progesterone) may be out of balance. Work with your healthcare provider to:

• Adjust sleep hygiene (see tips below)
• Balance stress and cortisol with relaxation techniques123
• Support hormone levels through nutrition, supplements or bioidentical therapy

Top Sleep Hygiene Tips

• Keep a routine: Go to bed and wake at the same time each day to regulate circadian rhythm.
• Create a calm environment: Cool, dark and quiet - earplugs, white noise, blackout curtains, or an eye mask help.
• Limit screens: Avoid devices 30-60 minutes before bed. Blue light from screens interferes with melatonin production. Blue-blocking glasses can help.4
• Avoid stimulants: Caffeine, nicotine, cannabis, and alcohol.5
• Mind your meals: Finish large dinners 2-3 hours before sleep.
• Move daily: Exercise promotes sleep - but not within two hours of bedtime.5
• Manage Stress: Mindfulness, deep breathing, or journaling can reduce anxiety and make it easier to relax before bed.

Calming supplements like l-theanine, passionflower, GABA, magnesium, phosphatidylserine, and others can help.78910 Those with low melatonin or progesterone may benefit from hormone replacement. It's important to check with your healthcare practitioner to choose the best program for your unique needs.

Your Next Steps

Addressing the root cause, rather than masking symptoms with a quick supplement fix, is what restores healthy sleep. Elevated, stress-driven cortisol is one of the most common imbalances. By reducing stressors, you can bring cortisol, progesterone, and melatonin back into harmony. Share results with your provider and turn insights into a personalized plan.

When you treat the source, deep, restorative sleep moves from a distant dream to your new reality.

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